A fitness coach who lost 90 pounds and became a bodybuilder has revealed her go-to lunch that contains 40 grams of protein and costs just $2 per serving.
Emma Logsdon, 23, has more than 131,000 followers on TikTok, where she opens up about her fitness journey after struggling with her weight for most of her adolescence.
The content creator, who uses the handle @emlogsdon.fitrecently went viral after demonstrating how to make the cheap and filling meal she eats every day.
“This is my go-to lunch that literally takes less than two minutes to make, has 40 grams of protein and also costs less than $2 to make,” she said. “You can’t even go to a fast food restaurant and get a meal for two dollars.”
Fitness coach Emma Logsdon, 23, went viral on TikTok after sharing her favorite lunch, which contains 40 grams of protein and costs just $2 per serving
The content creator lost 90 pounds in two years after overhauling her diet and exercise routine
Logsdon noted that her lunch requires some meal prep in advance, but she insisted it was worth it.
She first recommended purchasing a large microwave-safe bowl and placing it on a food scale to ensure you add the correct amount of each ingredient.
The fitness guru started with 4 ounces of cooked white rice, which she buys in bulk at Sam’s Club.
“Every four days I make four batches at a time so I just have it ready in the fridge,” she explained. “Any time I need to prepare a meal, all I have to do is put it in a bowl, microwave it and it’s ready to go.”
Logsdon then added 81 grams of cooked green beans, saying the entire bag cost her less than $2 and contains four servings.
She said when she runs out of green beans, she puts a bag in the microwave and then puts it back in the refrigerator.
“Now we’re going to add (four ounces) of our ready-made chicken,” she continued. “All you literally have to do is take a chicken breast, cut it into small pieces, season it however you want, and then throw it in the air fryer.”
Logsdon admitted that it can be difficult to find a “good deal” on meat, but she has learned to be a strategic customer, paying as little as $2.30 per pound for her chicken.
Logsdon started by adding 110 grams of cooked white rice and 81 grams of cooked green beans to a microwave-safe bowl
The fitness guru topped off the mixture with four ounces of seasoned chicken that she cooked in her air fryer before throwing it in the microwave to heat it up
“I watch when Sam’s Club, Walmart (and) Kroger sell their meat at a discount,” she explained. ‘Then I’m going to stock up and throw everything in the freezer.
‘This way I don’t spend an idiotic amount on chicken every week. I’ll get it when it’s cheapest.’
The bodybuilder said she makes her chicken every two to three days so she always has protein on hand.
To finish her lunch, she placed her bowl of chicken, rice, and green beans in the microwave for a minute to warm up.
“The last thing I add is a small cup of avocado puree. “I get this from Sam’s Club,” she said. ‘I do this because I’m lazy. If you want to save even more money, just look for avocados on sale.”
Logsdon concluded that her healthy lunch contained 472 calories, 48 grams of carbohydrates, 13 grams of fat and 40 grams of protein – and cost just $1.70 to make.
The video has been viewed more than 900,000 times and received nearly 200 comments since it was posted on October 10.
Many people were fans of the budget meal, although some were confused as to how it contained a total of 40 grams of protein.
Logsdon completed the dish by adding a cup of mashed avocado for some flavor and healthy fat. The entire meal contains 472 calories
Logsdon struggled with her weight as a child and was diagnosed with hypothyroidism. She was put on a low-carb diet and lost 60 pounds, but eventually gained all the weight back
Logsdon said she began abusing alcohol in her sophomore year of college, and at her heaviest she weighed 215 pounds.
After losing more than 90 pounds, she weighed 117 pounds when she competed in a bodybuilding competition earlier this year
‘I can’t believe there’s finally a video without Greek yogurt or cottage cheese. I can do this. I love all the ingredients. Thanks, one person responded.
‘I love a dairy-free and healthy option! Thank you!’ another added.
“What about 40 grams of protein? Is that all from the chicken?’ someone else asked.
Logsdon explained that the chicken contains about 35 grams of protein, while the rice contains 3 grams and the avocado and green beans have a total of 2 grams.
The influencer opened up about her weight loss in a previous video, saying she struggled with her weight as a child and weighed 160 pounds at age 10.
She was diagnosed with hypothyroidism and put on a low-carb keto diet that caused her to lose 60 pounds, but also developed an eating disorder.
Logsdon said she gained all the weight back and hovered between 160 and 175 pounds in high school, depending on the season.
She talked about how she abused alcohol and gained unhealthy weight during her sophomore year of college. At her heaviest she weighed 215 pounds.
Logsdon lost more than 90 pounds in two years after overhauling her diet and exercise routine. She weighed 117 pounds when she competed in a bodybuilding competition earlier this year.
“I owed it to myself, so I did it for myself,” she wrote about her weight loss on Instagram.